Beginner Treadmill Plan: Here's How to Build Up to a 5K in 8 Weeks

Workout #1: Progressive Aerobic Run

Warmup:

• 6 minutes of dynamic stretching and drills (high knees, butt kicks, skips, lateral shuffles).

Workout:

• Start at 1 percent incline.
• 5-minute run.
• 1-minute power walk.
• Complete six sets (total of 30 minutes).

Workout #2: Tough Hill Interval Workout

Warmup:

• 6 minutes of dynamic stretching and drills (high knees, butt kicks, skips, lateral shuffles).
• Start at 2 percent incline.
• 4 x 30-second strong run with 60-second walk in between.

Workout:

• Start at 3.5 percent incline.
• 4 x 4-minute strong run with 90-second walk in between.
• Decrease to 1 percent incline.
• 5-minute easy run.

Workout #3: Strength and Run Combo

Warmup:

• Do a full-body strength-training workout to activate the hips and body.

Workout:

• Start at 1 percent incline.
• 7-minute jog.
• Add 0.5mph to your speed.
• 6-minute run.
• Add 0.5mph to your speed.
• 6-minute run.
• 5-minute easy walk to recover.